Warm-Up

12 Standing Band Pull Aparts
(pause 1sec with hands wide on each rep)
10 Back Lunge to Knee Raise /leg
30sec Tall Plank Shoulder Taps

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4min AMRAP
2-4-6-8-10-12...Alternating DB Gorilla Rows 22,5/15kg
*5 Cal Row between each round
rest 1mins

4min AMRAP
2-4-6-8-10-12...Kipping Toes to Rings (T2B)
*5 Burpees between each round
rest 1mins

4min AMRAP
2-4-6-8-10-12...Alt. DB Squat Snatch 22,5/15kg
*5 Cal Row between each round

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3 Sets:
A1) Back Rack Split Squat: 8-10/leg; rest 60sec
A2) Pronated Strict Pull Up: 8-10reps; rest 60sec

3 Sets:
B1) Cyclist Front Squat: 8-10reps; rest 60sec
B2) Chainsaw Row: 8-10/arm; rest 60sec

• Fast Up - Slow Down
• B1: Plate under heels